Squats: 315/2,2,2,2,2,2,2,2,2,2, (60 seconds or so rest between each set)
Stiff leg deadlifts:
135/5
185/5
225/5
Pullthroughs: 2 sets of 25
Didn't have time for reverse hypers as I had to be grown up babysitter by Wrigley Field. I felt alright going into work, but will all the standing around, my back stiffened up a little bit. Hips a bit tight too. I'm not a close stance squatter, but I'm not "multi-ply wide" either. Somewhere in between.
315 started a bit slow, but as the sets progressed and I stayed more conscious of my form, it ended up moving pretty decent. I just have to warm up more, but I was under the gun to get this workout done.
Black Music Month videos of the day goes back to a little bit of New jack Swing
"Whatever You Want" by Tony! Toni! Tone!
"I'm Dreamin" by Christopher Williams
Saturday, June 9, 2012
Wednesday, June 6, 2012
Dynamic Effort Upper
DE Bench:
bar/20
95/12
135/5
185/2
225/(3,3,3,3) (3,3,3,3) (3,3,3,3) (3,3,3,3)
Lat pulldowns
110/12
140/12,12,12,12,12
Triceps ext:
40/8
50/5,5
Shoulder Complex:
25/20 rear flyes, laterals, front raises without putting the weight down.
The parenthesis represents clusters with a rest period of 15 second between each "set" of 3 reps. And a minute rest between each cluster. It was a killer and just when I thought the pain was over, I had a shoulder complex that absolutely sucked. Not bad for being up since 2:30 am and still going.
I just found out today that I hold the record for the 242 raw American mens deadlift record at 606 and there has been a pretty cool development in something else that I will keep under wraps fro right now, so I'm feeling good about that.
Now who wants to help buy a brotha groceries?
Black Music Month continues............Sheila E, Glamourous Life
bar/20
95/12
135/5
185/2
225/(3,3,3,3) (3,3,3,3) (3,3,3,3) (3,3,3,3)
Lat pulldowns
110/12
140/12,12,12,12,12
Triceps ext:
40/8
50/5,5
Shoulder Complex:
25/20 rear flyes, laterals, front raises without putting the weight down.
The parenthesis represents clusters with a rest period of 15 second between each "set" of 3 reps. And a minute rest between each cluster. It was a killer and just when I thought the pain was over, I had a shoulder complex that absolutely sucked. Not bad for being up since 2:30 am and still going.
I just found out today that I hold the record for the 242 raw American mens deadlift record at 606 and there has been a pretty cool development in something else that I will keep under wraps fro right now, so I'm feeling good about that.
Now who wants to help buy a brotha groceries?
Black Music Month continues............Sheila E, Glamourous Life
Tuesday, June 5, 2012
Max Effort Lower or Beatdown at Quads Gym
Deficit deads (off two inches of padding)
135/11
185/5
245/5
295/3
335/3
385/3
445/3
495/1
535/1
585/ too big of a jump and just mentally crashed)
SSB Good Mornings: 115/10,10,10,10
45 degree back raise: +35lbs/8, 45lbs/8,8,8
Short strap reverse hypers: 90/10,10,10
I wanted to do at least 4-5 sets for everything but due to time constraints, I had to cut it a bit short. This is a session I'm really feeling as of right now in the low back and hamstrings but it's work that I need.
Cardio session today of about 30-40 minutes will help recovery some.
Since it's Black Music Month, I'm going to be posting a music video every blog for the month of June (if I remember, if I don't, let me know).
One of my favorite songs from Rick James!
135/11
185/5
245/5
295/3
335/3
385/3
445/3
495/1
535/1
585/ too big of a jump and just mentally crashed)
SSB Good Mornings: 115/10,10,10,10
45 degree back raise: +35lbs/8, 45lbs/8,8,8
Short strap reverse hypers: 90/10,10,10
I wanted to do at least 4-5 sets for everything but due to time constraints, I had to cut it a bit short. This is a session I'm really feeling as of right now in the low back and hamstrings but it's work that I need.
Cardio session today of about 30-40 minutes will help recovery some.
Since it's Black Music Month, I'm going to be posting a music video every blog for the month of June (if I remember, if I don't, let me know).
One of my favorite songs from Rick James!
Monday, June 4, 2012
A return to the Westside system: Max Effort Bench
A lot of people don't know that my original style of training in powerlifting was the Westside Barbell system other wise known as the Conjugate System. For those that don't know Westside Barbell is home to some of the worlds strongest lifters. They compete in gear, but can handle my maxes like candy raw.
The system uses a couple different schemes to make a complete all around lifter.
Max Effort: Training at or above 90 percent your one rep max
Dynamic Effort: Lifting a submax weight at the fastest speed possible
Repetition Effort: Lifting a submax weight close or to failure.
Max effort exercises are variations of the classic lifts (squat, bench, deadlift) and are rotated on a weekly basis to prevent stagnation. Now that we have all that out the way, lets get to what I did for Max Effort Bench.
Incline press:
Bar/20
135/12
185/5
225/3
275/3
295/3
Overhead press: 140/5,5,5
Triceps Dips:
90/15
180/15
200/12
250/12,10
DB Rows:
80/10
110/10,10,10
DB Shrugs: done with a 3 second hold at the top
85/15,15,15
Some arm stuff
The shrugs absolutely sucked. There was no other way to describe it.
In retrospect, I should have put in 2-3 more sets on the incline press and stayed at 295-300. I did not want to miss any lifts, but the max effort work also teaches you how to "strain" or produce time under tension under a max or near max load. Will push it farther next week and have a bit more food in my system.
The person I'm working with has given me free reign (for the most part) on controlling the supplemental work. Since putting on muscle is almost always apart of any training plan I throw myself into, expect some repetition work.
Other than that, not much to it. The way this is constructed is that this first cycle is 3 weeks long, deload, 2 weeks, deload, 2 weeks, deload, and meet day since I'm only on about an eight week prep time.
Monday is max effort lower and I'll be working the triples hard. Time to get rolling
The system uses a couple different schemes to make a complete all around lifter.
Max Effort: Training at or above 90 percent your one rep max
Dynamic Effort: Lifting a submax weight at the fastest speed possible
Repetition Effort: Lifting a submax weight close or to failure.
Max effort exercises are variations of the classic lifts (squat, bench, deadlift) and are rotated on a weekly basis to prevent stagnation. Now that we have all that out the way, lets get to what I did for Max Effort Bench.
Incline press:
Bar/20
135/12
185/5
225/3
275/3
295/3
Overhead press: 140/5,5,5
Triceps Dips:
90/15
180/15
200/12
250/12,10
DB Rows:
80/10
110/10,10,10
DB Shrugs: done with a 3 second hold at the top
85/15,15,15
Some arm stuff
The shrugs absolutely sucked. There was no other way to describe it.
In retrospect, I should have put in 2-3 more sets on the incline press and stayed at 295-300. I did not want to miss any lifts, but the max effort work also teaches you how to "strain" or produce time under tension under a max or near max load. Will push it farther next week and have a bit more food in my system.
The person I'm working with has given me free reign (for the most part) on controlling the supplemental work. Since putting on muscle is almost always apart of any training plan I throw myself into, expect some repetition work.
Other than that, not much to it. The way this is constructed is that this first cycle is 3 weeks long, deload, 2 weeks, deload, 2 weeks, deload, and meet day since I'm only on about an eight week prep time.
Monday is max effort lower and I'll be working the triples hard. Time to get rolling
Saturday, June 2, 2012
Stuff
I couldn't think of any witty, smart or funny title to go along with this blog so I went with stuff. Because it truly is stuff.
1: The cycle is set (with the help of Matt Ladewski) and it's time to roll to the Summerbash. I feel good, I feel strong and ready to set some PR's
2: Class starts Monday. I will be quite honest and say that I really dont want to do it, but I have to. For this I will remember that I need to be consistent. Small things done perfect (or as close to perfect as possible) daily. Now i realize that not everyday will be perfect and thats fine, but I need to stay the course.
3: For those that don't know, last semester sucked. In fact it was absolutely abysmal. However, I am plotting my return to Lincoln. Am I looking forward to it now? Not really. Will I look forward to it in August? Quite possibly?
4: I am enjoying my internship. It 's in a industry I enjoy very much (for all of it's faults) and will allow me to be able to play around with things I've learned (or at least remember vaguely) at school
5: I really have not been craving much junk food. I'm serious.
Not much else. If you were looking for something training related, then here it is.
I was in a deload week and only trained twice last week.
Holla.
Sunday, May 27, 2012
Catchup. Bench(chest) and Deads(back)
Lets start with this past Wednesday's bench day
Bench:
Bar/20
135/6
185/6
225/6
275/3
315/3
335/2,2,2
Dips:
BW/12,12,11
Banded Hammer strength Flat press: FST-7 style
75(each side)/12,12,12,10,8(dropped 50 lbs),10,10
The bands kicked my ass more than I thought. I should have been a bit more conservative.
Bench went well. 335 wasn't super heavy, but it was challenging and I feel positive about this upcoming bench cycle.
Saturday: Deadlifts
Missed Friday and was running around all day Saturday, so I was kinda beat
135/5,3,5
185/5
245/5
295/4
335/3
425/3
475/1,1,1
Chins:
BW/10, 7, 9, 8
One arms rows:
80/12 (warmup)
105/10
120/7 (Both sets performed in a dead stop manner)
Hammer Strength Low Row (banded with black mini band)
75/10
90/10,10,8
Nautilus Pullover:
90/12
120/12,12,12,12,12,12
Was happy with yesterdays back day. Got in a lot of volume and felt strong on pulls.
I will deload next week. I dont want to, but my body is telling me different. I need to work on some mobility stuff anyway. Lots of foam rolling too.
Bench:
Bar/20
135/6
185/6
225/6
275/3
315/3
335/2,2,2
Dips:
BW/12,12,11
Banded Hammer strength Flat press: FST-7 style
75(each side)/12,12,12,10,8(dropped 50 lbs),10,10
The bands kicked my ass more than I thought. I should have been a bit more conservative.
Bench went well. 335 wasn't super heavy, but it was challenging and I feel positive about this upcoming bench cycle.
Saturday: Deadlifts
Missed Friday and was running around all day Saturday, so I was kinda beat
135/5,3,5
185/5
245/5
295/4
335/3
425/3
475/1,1,1
Chins:
BW/10, 7, 9, 8
One arms rows:
80/12 (warmup)
105/10
120/7 (Both sets performed in a dead stop manner)
Hammer Strength Low Row (banded with black mini band)
75/10
90/10,10,8
Nautilus Pullover:
90/12
120/12,12,12,12,12,12
Was happy with yesterdays back day. Got in a lot of volume and felt strong on pulls.
I will deload next week. I dont want to, but my body is telling me different. I need to work on some mobility stuff anyway. Lots of foam rolling too.
Tuesday, May 22, 2012
Lower Body session
Leg curls:
45/15
70/15
105/8
130/8,6,6,6,6
SSB Squats:
bar/10
95/5
135/5
185/5
225/5
285/3
315/1,1
Leg Press: pps=plates per side
4pps/12
6pps/ 8,8,7
Hack squat (FST-7 style):
185/12,12,12,10,10,10,10
Bodyweight GHR: 10,10,10
This was a workout I'd give a pretty decent grade too. I was happy with the second single on the SSB squat. A solid PR, but I need to push harder though. I have a deload next week and the next week after I roll directly into meet prep for the APF Summerbash in Park Ridge. Trying to get a guy who did the the UPA meet with me two years ago to compete with me and so far it looks like he's in.
45/15
70/15
105/8
130/8,6,6,6,6
SSB Squats:
bar/10
95/5
135/5
185/5
225/5
285/3
315/1,1
Leg Press: pps=plates per side
4pps/12
6pps/ 8,8,7
Hack squat (FST-7 style):
185/12,12,12,10,10,10,10
Bodyweight GHR: 10,10,10
This was a workout I'd give a pretty decent grade too. I was happy with the second single on the SSB squat. A solid PR, but I need to push harder though. I have a deload next week and the next week after I roll directly into meet prep for the APF Summerbash in Park Ridge. Trying to get a guy who did the the UPA meet with me two years ago to compete with me and so far it looks like he's in.
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